Managing Inflammation
common root causes of inflammation
- Blood Sugar Imbalance
- Poor Gut Health
- Nutrient Deficiency
- Environmental Toxins
- Food Allergies & Intolerances
- Poor Diet
- Chronic Stress
- Inadequate Sleep
- Not Enough Movement
factors which increase inflammation
- Obesity
- Infections
- Smoking
- Sedentary Lifestyle
- Stress
- Oral Contraceptives
- Autoimmune Conditions
- Excess Calories
- Hydrogenated Oils
- Dysbiosis
- Exposure to Toxins
How to reduce systemic inflammation
- Limit Added Sugar
- Move Your Body
- Avoid an “All or Nothing” Approach
- Utilize a Sauna
- Consume Curcumin
- Know & Monitor Your Lab Work
- Stop Restriction Food Groups & Calories
- Consume Anti-Inflammatory Foods
- Take Omega Fish Oil
- Consume Ginger
eating habits to implement
- Eat Whole Foods
- Ensure Half of Your Plate at Each Meal is Vegetables
- Eat 20-30g of Protein at Each Meal
- Hydrate
- Incorporate Plant-Based Foods
- Eat Healthy Fats
- Ensure You are Consuming 10g of Fiber with Every Meal
Anti-inflammatory foods
- Bone Broth
- Olive Oil
- Berries
- Broccoli
- Chia Seeds
- Ginger
- Flax Seeds
- Dark Leafy Greens
- Mushrooms
- Green Tea
- Turmeric
- Wild Caught Salmon
- Beets
- Foods in Every Color
oils to use
- Olive Oil
- Avocado Oil
- Coconut Oil
- Grass Fed Butter
Oils to Avoid
- Soybean Oil
- Canola Oil
- Corn Oil
- Safflower Oil
- Peanut Oil
- Vegetable Oil
- Margarine or Butter
- Oil Substitutes
- Sunflower Oil
good Sources of Protein
- Lean Turkey
- Lean Pork
- Lean Beef
- Lean Chicken
- Milk
- Fish
- Eggs
- Tempeh
- Black Beans
- Lentils
- Almonds
- Hemp Seeds
- Tofu
Best sources of plant-based protein
- Lentils
- Hemp Seeds
- Peas
- Tofu
- Edamame
- Tempeh
- Kidney Beans
- Black Beans
- Chickpeas
You can also use protein powders or collagen to supplement if needed.